WOD: Monday 30/09/2019

School Holidays - No Teens or Kids Classes - Restart again for Term 4!

Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 mins

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction –focus on speed of the concentric.

Followed by-

Three rounds for time of:
30 Wall Balls (6kg/10kg)
15 Dumbbell Burpee Box Step-Overs (15/25kg DBs, 20″/24″)

Post those results into the comments